Step-by-step ladders for the places you avoid
Write down what you avoid as small steps, from the easiest to the hardest, and rate how scary each one feels. Start with a step that feels uncomfortable but doable, repeat it a few times, and move up when you are ready.
My ladder
Easiest first. Rate each step from 0 (no fear) to 100 (the most afraid you can imagine), change the wording to fit your life, and add your own steps.
What do you avoid? Add the first step you could take, even a very small one, like watching a video of it.
Stay safe while you practice
- If you feel chest pain, pain spreading to your arm or jaw, or you faint, stop and call 911.
- Don't practice after alcohol, cannabis, or medication that makes you drowsy.
- If your fear goes above 80 and stays there, stop safely, breathe out slowly, and pick a lower step next time. Stopping is not failing.
- If a panic attack starts, use the free Panic Reset.
- Keep taking any medication as prescribed. Talk to your prescriber before changing anything.
A self-help tool. Not a medical device or a substitute for professional care.